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I'm starting a training log here in hopes of surrounding myself with stronger people. I am 25 years old, weigh about 215lbs, bench PR 395 (paused). Unfortunately I have been out of the gym since May, so I'm probably only benching about high 200s right now.

I obtained the 350 bench by training bench 2 days a week, one day heavy triples, and one day a couple sets of 8-10. From there, I trained singles 5 days a week, varying percentages, which I saw awesome gains from (went from 350 touch and go bench to 395 paused).

I just started going to the gym since the first time since May, and right now I just plan on benching 2-3 times a week on various exercises until I can get back into the groove and then decide on a new routine.

Im no expert....Everyone has their own philosophy and methods. This works for me. Also, work dem legs boy! Get some of that GH released, strong legs strong body! If interested, just let me know and I will be happy to go into more detail. We are here to help each other reach our goals!

Im no expert....Everyone has their own philosophy and methods. This works for me. Also, work dem legs boy! Get some of that GH released, strong legs strong body! If interested, just let me know and I will be happy to go into more detail. We are here to help each other reach our goals!

-Dynamic Squat Day

Main Lift. (Box Squats)

Main supplemental lift. (Heavy posterior chain lift)

Accessory lift for the Glutes.

Accessory lift for the Hammies.

Accessory lift for the Lower Back.

Heavy Ab work.

-Max Bench Day

Main Lift. See the list below.

Main Supplemental Lift. (Pressing move hitting the Tris)

Accessory lift for the Lats/Rear Delts. (A row)

Accessory lift for the Delts.

Prehab for the Rotator Cuff.

Prehab for the Elbows. (High rep push downs or DB kickbacks)

-Max Squat Day

Main Lift. (Box Squats or Good Mornings)

Main supplemental lift. (Heavy posterior chain lift)

Accessory lift for the Glutes.

Accessory lift for the Hammies.

Accessory lift for the Lower Back.

Heavy Ab work.

-Dynamic Bench Day

Main Lift. (Speed Bench - 50-60% of 1rm)

Main Supplemental Lift. (Pressing move hitting the Tris)

Accessory lift for the Lats/Rear Delts. (A row)

Accessory lift for the Delts. (Lateral Raises)

Prehab for the Rotator Cuff.

Prehab for the Elbows. (High rep push downs or DB kickbacks)

MAX BENCH LIFTS;

Close Grip Bench

Board Presses

Floor Presses

Low Incline Presses

Overhead Presses

I greatly appreciate your input, as that is what I'm here for. Starting next week, I will be incorporating some combination of squats, deadlifts, stiff legged deadlifts, and/or power cleans. I'm going to try to keep it very simple going forward, as I believe I will only be able to train 3 days a week. I like some of the Bill Starr 5x5 routines. I also joined the forums so people can keep me honest on my leg work!

2/8/11
Bodyweight: 202lbs (I was a little off on my bodyweight estimate in my first post)

Stationary Bike: 15 min (150 calories)
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I wanted to bench again tonight but my back was too sore from yesterday's deadlifts, so I did some lighter, feet up benching. The cardio complex is 6 reps of all 8 exercises consecutively, and then 3 minutes rest in between each set.